A-4-Delts and Biceps (3)

This past saturday's workout

No cardio today as I met my requirements for the week.

I had a nice meal in me saturday morning and was just feeling right. Motivated even further by a positive result from my weigh-in only hours earlier and I looked to make gains in every exercise this workout...even if it's in small increments.

Sure enough, that's what I did...as I progressively went heavier with each successive set for every exercise.

the last set of high inclines could've used a spot as I did put alot of effort just to kick it up and stabilize before proceeding and I feel it was truly the difference between my failing at 6 reps and possibly....failing at 7 or 8.

At any case, i continued to go heavier with each exercise thereafter and was able to hit my target rep ranges each time.

good day.

Previous Workout:

Duration: 1:10:35
Calories: 676
Average Heart Rate: 131 bpm (69% MHR)
Maximum Heart Rate: 158 bpm (89% MHR)
Fat Percentage of Calories: 21%

Tonight's Workout...

Duration: 1:04:39
Calories: 584
Average Heart Rate: 126 bpm (67% MHR)
Maximum Heart Rate: 148 bpm (78% MHR)
Fat Percentage of Calories: 26%

High Incline Dumbbell Press
3 Warms
90 lbs. x 8 reps.
95 lbs. x 8 reps.
100 lbs. x 6 reps.

Barbell Front Raise
1 Warm
45 lbs. x 10 Reps.
65 lbs. x 10 Reps.
65 lbs. x 10 Reps.

Side Lateral Raise-Up/Down
15 lbs. x 5 lbs.
25 lbs. x 5 lbs.
35 lbs. x failure
45 lbs. x failure...and back

Dumbbell Shrugs
1 Warm
90 lbs. x 12 Reps.
95 lbs. x 12 Reps.
100 lbs. x 10 Reps.

Incline Dumbbell Curl
1 Warm
40 lbs. x 6 Reps.
45 lbs. x 6 Reps.
50 lbs. x 3 Reps._DROP_40 lbs. x 3 Reps.

Rope Curl-SUPERSET-Concentration Curl
100 lbs. x 10 Reps./25 lbs. x 10 Reps.
100 lbs. x 10 Reps./25 lbs. x 10 Reps.
100 lbs. x 10 Reps./25 lbs. x 10 Reps.